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Vegetable couscous with mild spices

carrot, zucchini, peas, peeled tomatoes, onion, cinnamon, ginger, pine nuts, sugar, vegetable broth, pepper, salt, couscous, olive oil

Vegetarian Vegan Public
Course: Main course
Preparation time: 20 minutes
Cooking time: 25 minutes
Energy: 220 kcal / serving

Instructions

  • 1.   Gently sauté the onion in the hot oil.
  • 2.   Add the cinnamon and ginger, cook for 2 minutes.
  • 3.   Add the vegetables and starch, stir and add the tomatoes, sugar, pepper, and salt.
  • 4.   Add a glass of water.
  • 5.   Cover and let simmer for at least 20 minutes.
  • 6.   Check during cooking that there is enough liquid left, if not, add water.
  • 7.   Serve with couscous semolina.
  • 8.   Garnish with toasted pine nuts.

Ingredients for servings

  • 200 g of carrot
  • 200 g of zucchini
  • 200 g of chickpeas (canned, drained weight)
  • 1 cup of crushed tomato
  • ½ onions
  • 1 teaspoon of cinnamon
  • 1 grated ginger
  • 4 tablespoon of pine nut
  • 1 tablespoon of sugar
  • 1 tablespoon of vegetable broth
  • 1 tablespoon of olive oil
  • salt (according to taste)
  • pepper (according to taste)

Rates

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    220 kcal
    11 %
  • Fat
    10,82 g
    15 %
  • of which saturated
    1,31 g
    7 %
  • Carbohydrates
    19,46 g
    7 %
  • of which sugar
    8,24 g
    9 %
  • Protein
    6,89 g
    14 %
  • Fibers
    8,17 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.

Reference